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Easy At Home Fitness Programs That Will Get You In Shape

Workout training is intended to create a healthy body. You have to decide what kind of training exercise you will use in order to reach your goal. You will also determine your workout schedule in contrast to your available time.

If you are a beginner, you might not know the right workout routine that fit your needs. Because of that, here are sample workout routines that you can do at home.


10 Week Mass Building Program


This workout routine is intended for building muscle that will span for 10 weeks at 4 days each week. This workout is created in order to increase your muscle mass as much as possible. This workout will train 4 different muscle groups each day, achieving a whole body muscle exercise by the end of the week. This workout will use heavy and compound exercises in order to produce maximum results.


This workout is a split 4-day routine, meaning you will workout on two consecutive days then rest. The next day after rest, you can continue the two days left for the week. It is recommended to do this on Monday, Tuesday, Thursday, and Friday. The whole workout routine will last 52 minutes per day.


Since this is a heavy workout exercise, this may become overwhelming for beginners. This is a good muscle building workout for experienced male and female.


15 Minute Burner: 4 Day Fat Loss Program


This workout program is intended for people who want to lose fat that have a tight schedule. Using circuits and barbells, you can achieve a slimmer body in just 4 days. This is perfect for people who have a very tight schedule but want to stay in shape.


This workout program is designed to achieve results in a short amount of time. Because of that, the program is compressed and is composed of heavy liftings. There will be no rest in between exercises so be ready for a heavy and strenuous workout routine.

This workout requires barbells and dumbells so it is not possible if you don’t have the equipment.


This is available for both men and women. However, this is also quite overwhelming for beginners because of the compressed workout exercises even if it only takes 15 minutes. The most important factor in this workout program is your motivation for 4 days.


10 Minute At Home Body Workout

This workout is intended for those who don’t have the leisure to go to the gym. If there is no gym within your vicinity, it is not a hindrance to your own fitness routine. This type of workout can be done at home using only a pull-up bar, and your own body weight.


The workout is doing chin-ups and push-ups for 10 minutes. This is very easy even for beginners. You will do each work out alternately. A good start is doing 6 chin ups, after that, you can get down and do 10 push-ups. Repeat this routine for 10 minutes. You can increase this by doing 12 chin ups then 20 push-ups.


This workout program may seem easy, but this program will test your own strength and dedication. This program is hard to execute at first but will get the hang of it easily.

two men running

How lifestyle affects health and fitness

Most everyone knows that to stay healthy you have to eat healthy. Diet is only half of the equation, however. Regular physical activity has marked health benefits. Besides reducing your risk for cardiovascular disease, diabetes, and even certain cancers, exercise builds a strong body that you can be proud of. Below we’ve compiled some information on workout routines for people of various skill levels and commitments. There’s something here for everyone, from a newbie trying to stay healthy to those wishing to start bodybuilding.


Beginner Bodyweight Training Routine

This is a routine designed for the complete beginner, and it can be adjusted and modified as you gain strength as you continue to push your body to new limits. Many people starting out training are filled with excuses. They don’t have the time, or maybe they don’t have access to any fancy equipment. The truth is, you can gain lean muscle and stay in tip-top-shape just using your body by itself.


You build muscle by tearing down and rebuilding muscle fibers, and this routine does just that by putting your body through various positions – without the need for weights!


If you can’t manage to do this entire routine, just do as much as you can and you’ll start building strength. Also, make sure you do some basic cardiovascular exercise to warm up so that you avoid injuring yourself during this workout routine.



● 20 body-weight squats

● 10 pushups

● 20 walking lunges

● 10 dumbbell rows (Just use something heavy, like a milk jug!)

● 15 second plank

● 30 jumping jacks


If you’re unfamiliar with how exactly to perform these movements, there are plenty of resources and videos online that show you the correct form for each exercise. Check out YouTube for detailed videos of each action.


Work through this routine 2-3 times a week, but never two days in a row. Your body needs time to rest – that’s when the muscle growth happens!


Weight Training Using Machines

If you’re intimidated by free weights or are worried about injury, you can look into doing the circuit on the weight machines featured in most gyms. Many machines nowadays give you directions on how exactly to use them for optimal results, so it’s as simple as paying attention to the instructions and working your way around the gym.


Machines are not the best option for those looking to build a big physique with balanced, practical strength. While it’s true that you build strength any way that puts stress on your muscle, the limited movement of the machine neglects the stabilizer muscles that support and enhance your newfound strength. Those serious about bodybuilding should opt for free weights, but weight machines are a reliable and safe option for those just looking to get in shape.


Free Weight Routine


For those wanting to maximize their muscle growth in a short amount of time and who have access to barbells, you can build a great physique with just a few different exercises. These exercises are called compound movements, and they engage many muscle groups at once. This is the most efficient way to build muscle, and takes the least amount of time out of your day.


Follow a program such as StartingStrength, which is great for beginners.

● Squats – 5 reps, 3 sets

● Bench Press – 5 reps, 3 sets

● Deadlift – 5 reps, 3 sets


And that’s it for phase one of the routine. The program changes things up a bit as you begin to gain strength, and you can view the full routine for free here. YouTube, again, is a great resource to learn proper form and avoid industry.


We hope that you’ve found what you’re looking for in one of these three routines. Any sort of strength training is better than nothing, so make the decision to improve your health and fitness with these new tools. Why not start tomorrow?






Why Exercise is Important To Promotes Health And Fitness

We all know that a regular exercise and balanced diet helps us stay fit and healthy. Do you know that regular exercise is so important to women as compared to men? With regular exercise, you can keep multiple health problems at bay such as weight gain, type 2 diabetes, cardiac ailments, and hormonal imbalances.

If you didn’t already know this exercise is important for everyone. In most circumstances, the more you exercise, the healthier you are. Regular physical activity provides the body with several amazing health benefits, and it is recommended that healthy individuals exercise for at least 30 minutes every day. However, this number can be different for everyone depending on age, health status, and a few other factors. Let’s explore “why exercise promotes health and fitness?”.

1) Promotes weight loss

You can control your weight gain if your exercise regularly. Not only you will look better, but also feel more confident, and avoid various health problems too.

2) Keeps you busy and occupied

Yes, that’s true! There are many silly things that you can avoid in life if you manage to exercise regularly. No need to sit at home and go insane with routine life. You have lots of energy to handle day to day challenges and lead an exciting life by meeting new people around.

3) Keeps your heart healthy, and stress-free

If heart problems run in your family, exercise can safely add few more years in your life. With regular exercise, your heart rate improves; you start building muscles and lead a stress-free life! Do you know exercise helps you let go of unnecessary stresses from your life? Exercise assists prevent stroke and heart disease by decreasing blood pressure, LDL (bad) cholesterol and triglycerides and increasing HDL (good) cholesterol.

It strengthens the heart muscle and improves pumping capacity and blood flow. Exercise helps prevent and control type 2 diabetes through controlling glucose levels. Weight bearing exercise promotes bone formation and prevents bone loss associated with osteoporosis. By improving muscle strength, endurance and flexibility, exercise reduces back and arthritis pain.

4) Encourages your children become more self-disciplined

A recent health survey indicates that mothers, who exercise regularly, set a perfect example for their children. Their children become more successful, healthy, and self-disciplined. Many of them even join their mothers and indulge in physical activity at a young age.

5) Removes toxins from the body, cleanses energy channels

Chinese believe that sweating and hard exercise help people clean out the internal energy channels. Many studies indicate that people could successfully come out of various health problems by performing hard exercises regularly.The more muscle we have, the more energy we have. Therefore working out can help us to go about our daily activities more easily. Exercise delivers nutrients and oxygen to your tissues and helps your cardiovascular system work more efficiently.

The bottom line is that exercise provides the body with more benefits than downfalls. People who exercise regularly tend to have a better quality of life and health status. If you engage in physical activity, you will notice the benefits almost immediately. It is important to incorporate several types of exercise into your routine, so you don’t get bored. For example, run one day outdoors, use an elliptical the next, or do a workout video.

woman doing kettlebell cardio

Extreme Kettlebell Cardio Workout For Women

The Extreme Kettlebell Cardio Workout Guide For Women

From my previous post you know how important I think fitness is. That is why I am always on the lookout for great fitness equipment for woman. The best cardio workout for women must include kettlebell swings!

That’s right ladies; I said kettlebell swings. Forget about the treadmill and elliptical trainers. Those are a huge waste of time next to the ancient kettlebell. By now you may have heard of or at least seen the kettlebell and understand that this device is the real deal! Well, I’m here to tell you that it is.

The base strength endurance lift that you can perform with the kettlebell is known as the swing, and this single exercise utilizes hundreds of your working muscles and about 80% of your body’s total effort to pull it off. Read on if I have your attention.

All you need is movement

You see ladies kettlebell training is a movement-oriented style of training instead of a workout that focuses in isolating specific body parts. This is what makes it so effective. Because you are moving your body up against a constant resistance (the bell) you stand to achieve a tremendous amount of cardiovascular fitness and lean muscle mass. This is a cardio workout exercise that annihilates the fat.

The double arm swing is the base strength endurance lift of the kettlebell that is performed by you swinging it from between your legs up to chest level.

This single lift is highly exerting and will certainly get your attention the first time you try even 10 to 20 repetitions. To perform the lift, you must utilize the muscles of your hips and core to perform a technique that is known as the hip snap.

The hip snap is performed by you always flexing and extending at both your hip and knee joints to generate the necessary force to swing the bell. You must forcefully breathe with every set to maintain the tension and stability of your core throughout every swing.

You must also keep the arc of the ball tight to your body by keeping your shoulders retracted. This involves a total effort from both your mind and body. Kettlebell training is about a lot more than just “going through the motions.”

Here’s a great, fat burning kettlebell cardio workout for women you can do with a Kettlebell. The workout only involves three basic movements: Row, Clean and Press, and Swing.

Kettlebell Cardio Workout Superset

1. Kettlebell Row 2×10


2. Clean and Press 2×10

3. Rest 60 seconds

Rest 2 minutes

Swing, 4×20, rest 60 seconds

So for this workout, you’re going to start off with a superset. A superset is where you perform two exercises back to back with little to no rest in between. So complete 20 Kettlebell rows, and immediately move on to 10 Kettlebell clean and presses.

Rest 60 seconds, and repeat the superset. In the beginning, only perform two sets. As you progress, you can do up to 5 sets of each movement. Rest 2 minutes before performing the swings. For swings, show the 2-hand version.

Go all out for 20 repetitions, followed by a 60-second break. Repeat three more times for a total of 4 sets. Start off lighter, and build up as you progress.

What Kettlebells to buy?

I usually purchase a new kettlebell every few months. However, make sure the weight your purchase is slightly more than you think you can do.

For example. If you currently own a 16kg kettlebell, don’t go for a 20kg. Go for a 24kg. So for movements that you usually did ten repetitions for, you may only be able to perform 4-5 repetitions.

Build yourself up steadily to performing 10-20 repetitions with the new weight. This is how you build both strength and endurance with Kettlebells.

If you are interested in learning more about the kettlebell swing and other extreme kettlebell cardio workout ladies, then feel free to access the rest of my stuff on the subject for free. Remember that most anyone can train hard, but only the best train smart!